St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 6/26/19

25
Jun

CrossFit 6/26/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

20 second Handstand hold

Skill

200m Heaviest Sled Drag (Max Effort)

Sled must stay in continual motion with a quick turn-around at the turn-around point.

Walking or running is permitted

Metcon

5RFT 2 L RC, 10 HSPU, 5 DP (Time)

5 RFT

2 legless RC

10 HSPU

5 Devil press

50/35’s

15 Min cap

Int:

2 Regular Rope climps

Elevated HSPU

35/20s

Beg:

4 Rope Walk-ups

DB Presses

20/10s

Homework

For the homework, each week we will be doing a weakness of a selected coach. To show that everyone, including our coaches, always have room to improve.

Coach Weakness Homework

Brought to you by: Coach Karri

Handstand Walks Part 2!

Spend 10 minutes each day trying to figure max distance, trying to beat the day prior. If you are able to go beyond 50ft without much difficulty, begin working on more advanced movements: turning, obstacles, weighted, etc.

If unable to perform handstand walks, watch this video! https://www.youtube.com/watch?v=OrQtc2IaabU

Spend 10 minutes each day working through the progressions. Dont advance to the next movement until you feel comfortable and able to perform 20 repetitions.

Handstand Walk (Max Distance)

1 foot = 1 rep

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